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4 Tips To Make Your Workouts Safe!

Bachelor of Physiotherapy, Masters of Physiotherapy
Physiotherapist, Indore
4 Tips To Make Your Workouts Safe!

Exercising outdoors is always fun and refreshing for the body. It de-stresses the mind and increases energy in the body. Most people prefer outdoors workout due to the pleasant weather. There are many advantages of working out outdoors but you need to follow some tips to make sure your workouts are injury free.

Here are 4 tips to make your workouts safe:



  1. Warm Up: Warming up before you begin your workout is very essential to a safe workout. A good warm up increases your heart rate and improves your blood circulation. It also improves the mobility of your joints, thus reducing the risk of injury. A sample warm up may consist of shoulder rotations, jogging in place, bodyweight squats and burpees.
  2. Stretch: Stretching after your workout is essential for injury free joints. Stretching helps to ease the tension in your muscles and allows greater range of motion. Blood circulation also improves along with reducing soreness in your muscles. It lengthens the muscles and allows it to return to its natural position, thus improving posture of the body. Stretches are either classified as static and dynamic. Static stretches are stretches which are held for a fixed period whereas dynamic stretches involve moving through various postures.
  3. Limit Sun Exposure: Make sure you are not over exposed to the rays of the sun. This may lead to various skin complications such as sunburns, tanning and even skin cancer. Too much sun exposure may increase free radicals in the skin, leading to various skin disorders. Apply a sunscreen before you head out as this will protect your skin. Wear proper gear such as caps and full sleeved clothing to protect your body from the harmful UV rays of the sun.
  4. Wear the Right Footwear: If you love running on roads, then you need to take special care in selecting your footwear. Running on roads without proper cushioning may increase your risk of injuries such as shin splints and other calf injuries.

Ergonomics - How Does It Help In Preventing Body Pain?

Dr. Anup Dutta 91% (10 ratings)
MBBS, Certificate Course In Rheumatology, MD - Anaesthesiology
Pain Management Specialist, Guwahati
Ergonomics - How Does It Help In Preventing Body Pain?

Ergonomics to prevent body pain With a constant increase in the use of computers, desk jobs are becoming more and more common in the current job trends. Individuals are confined to their cubicles and it becomes customary to spend 8 to 10 hours daily on an average seated on the chair.

This trend of desk jobs has rendered the routine human lifestyle to become sedentary and thus, a rise in health issues has been observed. Right from metabolic diseases to posture related problems, various diseases and disorders are affecting the world population. Body pain is one of the most common problems that people suffer from.

Although pain can be very discomforting and can be considered as a negative symptom, it is a kind of a signal body gives us at the start of any health issue.

Etiological factors like lack of an active lifestyle, tedious working hours, improper posture, and lack of adequate rest are triggers for body pain. The symptom of body ache is no longer associated only with the older age group, since the working community belongs to a middle aged group. Young people tend to suffer from chronic back pain since their work routine involves long hours of sitting at a single place, without many breaks. Also, people undergoing strenuous work hours become a target for chronic body pain.

To overcome this health problem, certain simple measures can be undertaken for prevention. The term ergonomics suggests the interaction of the environment with the occupation of the person. Management and adaptability to the environment with respect to the health concerns of the working professionals is looked after in ergonomics which ensures an enhancement in the quality of life for the workforce in a working environment.

The goals of ergonomics can be enlisted as follows –

1. Work related illness should be prevented

2. Workplace productivity should be increased

3. Quality of work should be improved

4. Work environment should not be detrimental to the physical as well as mental health of the working professionals.

Work ergonomics that are beneficial for people employed at a desk job are as follows:

1. The desktop should be placed at the distance of an arm’s length. Eye level of the operator should be at the apex level of the desktop’s screen.

2. Arms should be allowed to move freely and be able to rest on the arm rest of the chair.

3. Shrugging of the shoulders should be avoided.

4. Back rest of the chair should be used for support. The back rest of the chair should be present up to the shoulder and should be designed in a way that it is angled at a right angle to the sitting surface.

5. A convexity should be present in the lower back area of the chair for better support while sitting.

6. The chair height should be adjusted in a way that the knees form a right angle. Feet should touch the floor and not dangle in the air.

7. During typing or while using the computer’s mouse, wrist should be kept at a neutral position.

8. Back posture should be checked every hour and corrected if faulty.

9. A small break of 5-10 minutes should be taken at an interval of 2-3 hours to change position. Walking around and stretching the body helps relax the muscles.

10. When a laptop is in use, it should be placed on a stand in a way that the screen is placed in front of the operator’s eyes. To determine whether a person’s posture is correct or not, a physical therapist can be consulted. Maintaining a correct posture is very important to avoid suffering from a back ache.

People who suffer from conditions affecting the spine should seek expert opinion for maintaining their posture and avoiding spine related complications. The postural muscles play an important role in maintaining the body’s posture for long hours. Exercises that are targeting to enhance the strength of these muscles can help to build up adequate muscle strength.

2743 people found this helpful

All About Influenza!

MD - Medicine, MBBS, DTCD
Internal Medicine Specialist, Faridabad
All About Influenza!

Influenza or seasonal flu is basically a viral infection. It is different from common flu that accounts for many conditions that occur due to changing weather. These conditions include cold, stomach problems and fever. Influenza or flu comes with a variety of symptoms and is primarily caused by a virus due to lack of precautions taken as far as food and outings go, during the changing seasons. Let us find out more about the symptoms and treatment.

Symptoms: The main symptoms of this condition include fever, an aching body, dullness, fatigue, dry hacking coughs, a sore throat and even headaches. Appetite loss and drowsiness are also some symptoms of the condition.

Causes: Influenza is usually caused by either of the two influenza viruses, such as virus A or Virus B. The strains of these viruses are known to change every year.

Congestion: The main form of treatment revolves around treating the congestion that may have occurred in the nasal or the sinus tracts. The treatment for this is usually done with the help of nasal decongestants or sprays which can be used for a few days to get relief until the infection and congestion leaves the body. One must avoid the use of these decongestants for prolonged periods of time as they can make the condition reoccur again and again.

Allergies: Histamine is the chemical that the body produces automatically when an allergy hits. This is what causes influenza and hay fever as well. One can get treated with the help of anti-histamine drugs that will be prescribed for the doctor in case an allergic reaction or hay fever is detected. This drug can cause severe drowsiness, so it is best to take it at night and wake up fresh in the morning.

Blood Pressure and Other Complications: It is important to know what kind of medication you are allergic to, before you ingest anything or take a spray. If you are suffering from high blood pressure or any other cardiovascular complications, then you may want to steer clear of decongestants as these sprays can increase the blood pressure as well as the heart rate of the patient.

Cough: In order to cure a cough, one can take a cough medicine that will also have anti-histamines and analgesics, which will help in clearing the pollutants, dirt and allergens that have caused the cough.

Fever: In case you are experiencing fever and body ache, you can take aspirin or acetaminophen. However, this should be avoided by children.

With the treatment, one should take ample precautions while stepping out the home. Also, the patient should be careful about the dosage to avoid an overdose.

4224 people found this helpful

Seasonal Viral Fever, Cough And Cold - Watch Out!

MBBS Bachelor of Medicine and Bachelor of Surgery
General Physician, Faridabad
Seasonal Viral Fever, Cough And Cold - Watch Out!

Viral fever is a cumulative term which refers to a group of viral infections and is characterised by high fever, headaches, body ache, burning in the eyes, nausea and vomiting. It usually comes in package with severe cough and cold.

It actually is not an ailment but is the result of an underlying cause, which is viral infection. This infection can occur in any part of the body such as lungs, intestines, air passage, etc., and the high fever is the sign of immune system of the body fighting against the invasion of viruses.

How does viral fever, cough and cold occur?

Just like its name, 'viral fever' travels from one person to another. Whenever an infected person yawns, coughs, sneezes or even talks, he/she releases tiny fluids in the environment, putting the nearby people at risk of suffering from the infection.

The infection may occur due to mosquito, tick bites or by coming in contact with the infected person’s blood or semen.


Symptoms:The symptoms of viral fever include:

  • High fever
  • Fatigue
  • Headache
  • Severe weakness
  • Muscle and body ache
  • Painful tonsils
  • Sore throat
  • Burning sensation in eyes
  • Skin rashes
  • Diarrhea
  • Nausea
  • Vomiting
  • Running nose
  • Cough


As the symptoms of the viral fever have too much resemblance to other diseases like dengue, malaria, chikungunya, typhoid, etc., it is better to consult a doctor before taking any random antibiotic. The doctors often recommend blood test to be sure about your disease before beginning with the treatment.


As there are no antibiotics for viral fever, the doctors prefer prescribing fever-reducing medicines. If a doctor is prescribing antibiotics, then it is to ensure that you do not get infected with any other viruses while being sick.

It is always very important to complete the full course of antibiotics recommended by the doctor. If you stop taking the medication midway, your body will create antibiotic-resistant bacteria and the same medicines will become ineffective.

How can we prevent viral fever?

Keeping ourselves and our daily activities clean and maintaining appropriate distance from infected people is the best prevention for the disease. Some prevention measures are as follows:

  • Wash hands properly before eating
  • Avoid eating outside in open areas
  • Always cover your mouth while coughing, sneezing or yawning
  • Drink as much water as you can

The doctors, however, do not give any dietary restrictions, but it is always good to follow a balanced diet and completing the course of prescribed medicines prescribed by the doctor.

13 people found this helpful

Thakaan Ke Karan In Hindi - शारीरिक थकान के कारण

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Lakhimpur Kheri
Thakaan Ke Karan In Hindi - शारीरिक थकान के कारण

शारीरिक थकान एक स्वाभाविक लक्षण है शरीर में जो कि आवश्यक है. जब भी आप कोई श्रम या मेहनत वाला काम जैसे कि कसरत या कोई और काम जिसमें आपके शारीर की मांसपेशियों और लेकिन यदि ये बिना किसी उचित कारण के हो रही है तब चिंता का विषय भी है.अक्सर यह देखने में आता है कि साधन संपन्न अमीर व्यक्ति भी बुरी तरह मानसिक और शारीरिक थकान को महसूस करता है. जबकि उसके पास सुख प्राप्त करने के सभी अत्य-आधुनिक साधन उपलब्ध होते हैं. पर थकान के कारण वह अपने अंदर कार्य -शक्ति का अभाव महसूस करते हैं. इसके विपरीत आम आदमी, कठोर काम करके तथा कम पौष्टिक आहार लेकर जीवन यापन करने पर भी अपना जीवन सक्रिय रूप से जीते हैं. इससे स्पष्ट होता है कि काम की अधिकता या पौष्टिक भोजन के स्तर की कमी ही शारीरिक थकान का एकमात्र कारण नहीं है, बल्कि कुछ दूसरी बातें भी हैं, जो थकान उत्पन्न करती हैं और काम न करने की इच्छा पैदा करती हैं. दौड़ती भागती ज़िंदगी में आगे निकलने के रेस में लोग इतना भागते हैं कि वह थक जाते हैं और सुस्त भी हो जाते हैं.
1. मधुमेह के कारण: छ लोगों को जल्दी शारीरिक थकान होने का कारण शरीर में रक्त की मात्रा आवश्यकता से भी कम होना, थाइराइड ग्रंथि का ठीक से काम न करना या फिर मधुमेह आदि रोग से ग्रस्त होना होता है. मधुमेह भी शारीरिक थकान का एक महत्वपूर्ण कारण हो सकता है.
2. इच्छानुसार काम न होने की वजह से: मनोवैज्ञानिकों के अनुसार थकान, रुचि और इच्छा कम होने की अवस्था है. शारीरिक थकान का सामान्य अर्थ मन अथवा शरीर की सामर्थ्य के घट जाने से लिया जाता है. ऐसी हालत में आदमी से काम नहीं होता या बहुत कम होता है. थका हुआ व्यक्ति निष्क्रिय पड़ा रहता है.
3. बोर हो जाने के कारण: जब हमें किसी कार्य में आनंद आता है, तो हम लगातार काम करते रहने पर भी मानसिक और शारीरिक थकान महसूस नहीं करते, जबकि एक ही प्रकार के कार्य करते रहने से लंबी अवधि के बाद रुचि कम होकर मन में ऊब पैदा हो जाती है, इसी कारण सुस्ती तथा अरुचि महसूस होती है.
4. मानसिक घुटन का शिकार होना: जो व्यक्ति स्वभाव से संकोची होते हैं ,जीवन साथी या अन्य आसपास के लोग कठोर स्वभाव के और डांट-फटकार करने वाला होते है, उनकी भावनाएं दब जाती हैं क्योंकि वो अपने संकोची स्वभाव के चलते अपनी भडास नहीं निकाल पाते, उन्हें लगातार मानसिक घुटन का सामना करना पड़ता है. ऐसी भावनाएं भी लोगों को निष्क्रिय और थका हुआ बनाती हैं.
5. मानसिक अस्वस्थता: मानसिक और शारीरिक थकान के अन्य कारणों में कार्य में अरुचि, प्रेरणा का अभाव, मनोरंजन न करना, मानसिक अस्वस्थता अथवा शारीरिक रोग आदि हो सकते हैं. इस वजह से भी आप खुद को थका हुआ महसूस कर सकते हैं. कई लोगों में ये समस्या थोड़ी ज्यादा ही होती है.
6. एनीमिया के कारण: एनीमिया (खून की कमी से होने वाला रोग) के रोगी को भी जरा-जरा से काम करने के बाद अधिक शारीरिक थकान का अनुभव होता है. ऐसे लोगो को टमाटर और गाजर का जूस तथा हरी पत्ते दार सब्जियां अधिक मात्रा में खानी चाहिए. यह एक गंभीर बिमारी है यदि समय रहते इसपर ध्यान नहीं दिया गया तो नतीजे खतरनाक हो सकते हैं.
7. अत्यधिक परिश्रम करने से: सामान्य रूप से जब अधिक परिश्रम किया जाता है, तो हमारी मांसपेशियां, हड्डियाँ आदि शक्तिशाली बनते हैं. शरीर की कार्यक्षमता भी बढ़ जाती है, लेकिन सीमा से अधिक किया गया परिश्रम मानसिक, शारीरिक या स्नायु संबंधी थकावट उत्पन्न करता है. ये सबसे सामयान्य कारण है जिससे लगभग सभी लोग गुजरते हैं. ये जरुरी भी है ताकि हमें अपने शरीर की क्षमता का पता चल सके.

1 person found this helpful

You Might Acquire an Illness Anytime Soon - 5 Signs Of It!

MD - Medicine , MBBS
General Physician, Vadodara
You Might Acquire an Illness Anytime Soon - 5 Signs Of It!

The trouble with recovering from most illnesses is that we begin to treat the illness too late. Although you cannot expect your body to announce the arrival of a virus, recognizing the signs of falling sick can help treat it earlier. For example, if you can't stop sneezing and can feel the onset of the flu, getting some extra sleep may make you feel better. Here are a few signs that can predict an illness

  1. Reduced appetite - A slight decrease in appetite during the summer is normal but if the sight of food makes you nauseous or you stop enjoying your food, it may be a sign of an oncoming illness. These illnesses could range from a simple cold to gastroenteritis or strep throat. A diminishing diet can be a result of the production of cytokines by the body as part of its inflammatory response to infections. Lesser food takes lesser time to digest thereby using lesser calories and diverting energy towards fighting the infection.
  2. Swollen neck glands - Feel your neck glands, just below the jawbone to check for infections. Swollen neck glands are the body's way of letting you know that you may be falling ill. These are usually a sign of ear infections, cold, dental problems or skin infections. Neck glands are storehouses for white blood cells. When these are activated into fighting infections, the collection of dead cells, bacteria etc result in swollen neck glands.
  3. FatigueThere's a difference between being tired at the end of a long day and being exhausted throughout the day. The latter is a way your body is telling you to slow down and conserve energy to fight an oncoming illness.
  4. Muscle aches - Aching muscles can also be a sign of the oncoming flu. One of the main reasons for this is the body's production of antibodies that release histamines and cytokines in the bloodstream. When these travel to various muscles, they can trigger pain receptors leading to body aches.
  5. Low feverThe ideal body temperature is 98.7 degrees. If you have a higher temperature that persists for a few days, you may be coming down with an infection. Fever is your body's way of fighting infection by raising its internal temperature. A low fever is a sign of colds, allergies, and even stomach infections.

There is a fine line between being a hypochondriac and recognizing signs of falling sick. To differentiate between the two, pay attention to the type, duration, and intensity of symptoms. If you feel like you're on the verge of falling sick, rest your body and take some multivitamins. If you experience a sudden or severe change in symptoms, consult a doctor immediately.

7202 people found this helpful

What Can Be Done To Manage Body Ache?

Dr. Anjali Kolhe 86% (44 ratings)
MD - Anaesthesiology, F.U.I.C.C.(Pain) Pain Management Specialist
Pain Management Specialist, Nagpur
What Can Be Done To Manage Body Ache?

What you must know about body ache

Affecting your entire body, body ache is usually an indicator of a condition that requires your attention for the pain to stop or a reaction of your body's immune system to an infection. Understanding the symptoms and the cause of the pain is the first step towards getting the right treatment for your problem.

The causes of body ache can be any one of these:

  • An increase in your body's lactic acid as a result of overused muscles (that you normally experience when you perform strenuous exercises) leads to body aches that are not severe but temporary in nature.
  • Temporary body aches can also occur if you suffer from flu caused by the influenza virus and other medical conditions like fever and viral infections, among others.
  • A cause of body aches can be the presence of a serious condition such as Lyme disease or pneumonia that brings about major infection affecting your entire body.
  • Inflammation of body cells or damage to your body's nervous system in the form of chronic ailments like autoimmune diseases and psychiatric problems can also cause pains and aches to develop all over the body.

What can you do to manage it?

There are simple ways that you can employ to relieve your body aches based on the root cause and these are:

  • If the cause of your body ache is the flu, the best way to alleviate your condition is to take a hot bath. The hot water works by eliminating the body pains you may be suffering from. Even a gentle massage can soothe the ache affecting your entire body.
  • For body aches that are caused due to overused muscle, you need to apply ice packs for 2-3 weeks on the affected area to bring down the inflammation. Even the application of a heating pad can help in relieving body aches brought on by muscle soreness.
  • Shoulder and neck pains can be easily prevented by performing simple exercises from time to time such as shoulder shrugs or head turns. Also, the practice of using wrist and forearm rests can reduce your chances of getting shoulder and neck aches.
  • Reducing your stress levels can also help in effectively lowering the instances of body ache. From sleeping on time to meditating for about 20 minutes a day can help in lowering stress.

In case, you do not get relief from any of the suggested ways, you need to consult a qualified doctor who will guide you on the right treatment course. In case you have a concern or query you can always consult an expert & get answers to your questions!

2526 people found this helpful

Body Ache in the Morning - Tips to Get Rid of Them?

Spine and Pain Management
Pain Management Specialist, Hyderabad
Body Ache in the Morning - Tips to Get Rid of Them?

Do you wake up in the morning feeling like a log? Do you feel so irritated to move around with all the pain that you wish the day never started? People affected with disorders such as arthritis, rheumatism and fibromyalgia (a pain disorder which affects the soft tissue and the muscles in the body) are the most vulnerable to such kind of pain. Body stiffness in the morning can make it difficult for you to get out of the bed and go about your work for the day.

Here are some causes that may lead to such a condition:

  1. Not exercising on a regular basis
  2. Obesity
  3. An unhealthy diet which does not provide you with all the necessary nutrients
  4. Living in a damp and cold environment can stiffen up those muscles, contributing to this condition.
  5. A bad sleeping posture such as sleeping on your side can reduce the flow of blood to the concerned muscles, leading to early morning body ache.

Tips to get rid of it?
You can follow these tips to get your body up and about in the morning, right from the time you wake up:

  1. The first tip to get rid of morning stiffness is to get the required amount of sleep. The recommended amount is 6-8 hours of regular sleep. Avoid distractions such as the glare from the slickest smart phone you recently bought, or another mindless episode of Quantico on your TV set.
  2. Stretch your body before you go to sleep; a proper stretching routine will help loosen up the muscles and reduce stress from the body.
  3. Remember, cold aggravates almost any kind of pain. So, if the room is cold or damp, use heaters or blankets to make sure that you are not affected by the cold.
  4. Taking a hot shower before going to bed is a very good way to relax your muscles and also promote better blood circulation.
  5. You need to keep yourself hydrated; so drink at least 2-3 liters of water regularly. Dehydration can lead to body cramps that can prevent you from getting a good night’s sleep, a factor which will most certainly add to your morning fatigue and pain.
  6. Eat a healthy diet which consists of vegetables and fruits. Avoid eating too much carbohydrates as it can overload your system.
  7. Avoid or at least limit stress: Make use of relaxation techniques such as meditation to manage stress effectively. Meditating early in the morning can set the tone for the day.
  8. Get regular exercise as it promotes stronger muscles and keeps your body free from almost all kinds of pain. But make sure not to overstrain those muscles as that can add to a separate set of worries for you. Try not to exercise if you find the pain really troublesome and bothering; rather, let it subside before you resume with your exercises.
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Physio Speak: Tips To Help The Runner In You!

BPTh/BPT; certificate in sports medicine, PGCR, Diploma in Sports Medicine
Physiotherapist, Delhi
Physio Speak: Tips To Help The Runner In You!

Are you a runner? In case you are, then it is vital that you understand what your body needs to run extra miles. It's not just about running, it's all about how you can push yourself until the end of finishing line or your target. 

Generic Tips for Beginners

  • Right Shoes- Most Important: Go for specialised running shoes that are easily available in the market now at an affordable price. It is advisable to buy a shoe which is one size up.
  • Support- A Must: For women, it's a must to go for a good sports bra. It's meant for flat-chested women as well. This will avoid any kind of discomfort such as sagging of breasts, or even pain and discomfort. 

Remember that excess running affects Cooper's ligament that supports the breasts.

If you are a man, go for tight but comfy underwear. That will reduce abrasion. 

Keep a Close Watch: In the initial stage, you should run only comfortable miles. Gear up with a close-fitting comfortable sports outfit so that you can breathe, and your sweat is whipped. 

Watch your Pace: Running is different than cycling or swimming. Even if you have mastered other sports, go slow with running. Gradual increase is always advisable.
Need a Commitment: Track your progress. Run at least thrice a week. 

Specific Physio Tips 

  • Run and Rest: Rest is equally important. When you run, your body needs time to repair. It means body needs a balance of tissue wear and tear and tissue fortification.
  • Know you Injury Cause: You must identify what's the cause of your injury so that accordingly you deal with it. Many websites can help you with that.
  • What does your Body Say? Initially, it's normal that your body aches at few spots. Use a simple formula of RICE (rest, ice, compress and elevate) However, if it persists, then see a physiotherapist.
  • Toughen: You need to identify your weaknesses so that you work on them to toughen yourself. Calf muscles, glutes and quads are commonly affected. Tough muscles absorb the effect more efficiently.
  • Steady: You need to have control on your movements. Poor control leads to adverse effect on running. You can check it by assessing your single leg balance and single knee dip. Check if your body is balanced.
  • Stretch your Body: This helps you to get rid of muscle tightness or joint stiffness. 
  • Adapt: Listen to your body and adopt the method of running that gives you painless run.

In case you have a concern or query you can always consult an expert & get answers to your questions!

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Chicken Pox In Children - Causes And Symptoms

MD - Paediatrics, MBBS
Pediatrician, Jaipur
Chicken Pox In Children - Causes And Symptoms

Chickenpox is a contagious viral disease that mostly affects children. It appears on the skin as rash-like itchy red spots that can develop into blisters. The main parts of the body that get affected are the face, scalp, chest, belly, back, arms and legs. It generally starts in one location and cyclically spreads to other parts over the course of 1-2 weeks time.

Chickenpox is uncommon now since children are routinely immunised against it these days. Yet outbreaks keep occurring from time to time, for the cases who haven't been vaccinated.

What is the cause of chickenpox?

  •  Chickenpox is caused by the varicella-zoster virus (VZV) and spreads through direct contamination.
  •  If the blister breaks open and the virus infects the surface of objects, it gets transferred when one touches the object and then touches any body part, thereby spreading through contact.
  •  It also spreads through aerial contamination when a person infected by it coughs or sneezes, which allows the virus to extend to various surfaces.
  •  When an unimmunised child with a weak immune system comes into contact with an adult suffering from a shingles (a type of a viral infection in adults caused by the same chicken pox virus) rash, the child is susceptible to contracting the chickenpox virus.

Now let's turn our attention to the symptoms of this disease in children.

The symptoms of chickenpox do not manifest themselves till 2-3 weeks after contamination. The exact time required for the signs to show varies from person to person and is known as the 'incubation period'.

Following are the symptoms of chickenpox in children:

The symptoms of chickenpox tend to be milder in children than in adults and hence, identifying the signs is harder and may take longer. In case you have a concern or query you can always consult an expert & get answers to your questions!

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